#teamcpt medias

LEG & BOOTY DAYYY 🍑
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Today I decided to add more weight to the bar, and really struggled with a few of the workouts, as you’ll see, but what’s a good workout if it doesn’t push you, right???
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I had a friend at work come into the weight room while I was in there, and she mentioned how badly she wants to workout, but she hates working out in front of people, and almost feels embarrassed, and that she doesn’t really know what she’s doing or where to start. This was once me so being able to share my knowledge and own experience with her felt really good. I told her not to think of it that way because we’re all there for the same reason, and that’s to better ourselves, so there’s no reason to feel embarrassed. I told her to just start somewhere. Start walking on the treadmill, and then progress from there. I told her she’ll never learn the correct way to do certain workouts if she didn’t try, and that she would 100% be able to learn as she goes. This isn’t the first time she’s approached me, and I really wish there was more I was able to do to help her get started.
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I wish I was able to be more involved and help people who are wanting to do and be better. If this was something I was able to turn into a more than just a hobby, that’d be my dream. Until that day comes, I’m here to help anyone, any way I can possible!
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I know I can’t help everyone, and that change has to come from within, but as others have helped push and inspire me, I hope to do the same.
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Hope you all had a good day, and moved those bodies. Even if it was for a quick walk on your break 🤗
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Time for dinner, and I really wish it was tacos on this fine Tuesday 🌮 but I can’t complain because a cauliflower pizza will def. do 👅
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HAPPT TUESDAY FRIENDS 💙
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#transPHORMation#iam1stphorm#1stphorm#legionofboom#1stphormathletesearch#bethe1#wedothework#duespaid#teamcpt#fitness#fitchicks#igfit#motivation#inspiration#progress#gains#girlswithmuscle#fitgirlsdaily#fitspiration#fit#traindirty#fitgoals#eatcleantraindirty#healthiswealth#strongisbeautiful#mindovermatter

After a rough couple days I’m finally back at it‼️🤪 Still not feeling 100% but I can at least talk now haha. I hope everyone’s having a killer week so far🙌
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@pdheadquarters
@pauldavispd
@switch_nutrition
@alphalete

365 days ago vs. today. 👇
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Would you believe me if I told you I weigh over 10 pounds heavier now than I did a year ago?
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Would you believe me if I told you I eat about 1000 more calories a day now than I did a year ago?
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Believe me when I say that those numbers on the scale staring up at you don’t matter.
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Believe me when I say that food is fuel and most of you are actually under eating! I was.
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I sure as hell wouldn’t have believed you if you told me a year ago that I’d gain 300,000 more of you amazing humans supporting me on this journey.
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I truly cannot thank you all enough for being here and believing in me.
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I hope you know how much I BELIEVE IN YOU and how badly I want you all to succeed.
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If you don’t know where to start or if you’re feeling stuck or confused, please don’t hesitate to reach out! Shoot me a DM or an email at hi@clairepthomas.com 😊❤️
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Credit:@clairepthomas
#cptfitguide#teamcpt#1stphorm#iam1stphorm#legionofboom#sixpackabs#throwbackthursday#transformation#fitnessmotivation#fitnesstransformation#progresspic#thenandnow#fitnessjourney

Alright my IG people, I’m back!!! (After a 2 week break and a changed life perspective). Had a very scary emergency with my dad and I’m thankful he is still alive. Sudden emergencies really change your perspective on life and relationships, as something can change in a moment without notice. As cliche as that it, it really makes things like social media or taking everyday things for granted. Hug your family and close ones extra this holiday season and tell them how much you appreciate them or something you find special about them. ♥️👫👨‍👩‍👧‍👦
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As if an emergency situation isn’t enough I got the flu too.. I haven’t had the flu since college aka 2013 and forgot how much that sucks! 🤮🤢💩😇
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So that all said, I’ve been out of the gym and social media game for a while (honestly glad about the social media, it’s just been too much recently). BUT it feels good to get back in the gym with new purpose and reset my intentions! Solid workout today! Fall seven times, stand up eight 👊🏼

Fitness. Everyone’s definition is different. . .
You might just want to be able to keep up with your kids. . .
You might be training for a marathon or a bikini competition. . .
You might be walking every morning because you don’t feel confident in your own skin and are looking to change that.
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No ones definition is “right” because everyone’s journey is different and everyone has different goals. . .
Identify what you want out of fitness and OWN IT. Take that end goal of running with the kids or crossing that finish line and let it motivate you each and every time you are working out.
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With 2019 just around the corner, many people wait for January 1st to start their new goal. Don’t wait. Most people quit their New Years goals by mid-January. Start now and don’t give yourself the excuse of “oh I’ll start next year” You won’t regret it if you start now, I promise. . .
Leave a comment down below of what YOUR current goals are! As always, I’m here to help if anyone needs an extra push or needs help identifying or pursuing their goals. Just shoot me a dm or email and we can get in touch☺️🖤💪🏼
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#fit#fitnessgoals#noexcuses

Swipe for a good Glute&Hamstring burn finishing strong with calves. Make sure to add some super sets! The first variation was INSANE but I highly recommend giving it a try. I’ll be feeling this workout for the next couple days 😅 don’t forget to save me for later. 🤗

365 days ago vs. today. 👇
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Would you believe me if I told you I weigh over 10 pounds heavier now than I did a year ago?
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Would you believe me if I told you I eat about 1000 more calories a day now than I did a year ago?
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Believe me when I say that those numbers on the scale staring up at you don’t matter.
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Believe me when I say that food is fuel and most of you are actually under eating! I was.
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I sure as hell wouldn’t have believed you if you told me a year ago that I’d gain 300,000 more of you amazing humans supporting me on this journey.
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I truly cannot thank you all enough for being here and believing in me.
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I hope you know how much I BELIEVE IN YOU and how badly I want you all to succeed.
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If you don’t know where to start or if you’re feeling stuck or confused, please don’t hesitate to reach out! Shoot me a DM or an email at hiclairepthomas.com 😊❤️
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#cptfitguide#teamcpt#1stphorm#iam1stphorm#legionofboom#sixpackabs#throwbackthursday#transformation#fitnessmotivation#fitnesstransformation#progresspic#thenandnow#fitnessjourney

No CAP-tion needed... 😂
On another note I hope everyone’s having a killer weekend or if you’re in the US, the weekend has just begun 🤙 Just finished smashing out a massive chest & arm session. Ready for my post workout meal then relax🙏

Ever notice how the music you listen to is probably completely different from the music the gym plays? 😋 Join me for this awesome Back&Bis workout that had my arms feeling like jello before the end. Such a great combo! Make sure to save for later & if y’all have any questions or prefer certain videos let me know 💪🏼💪🏼🤗🤗

Day 93 ➡️ Day 138
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Posting these transformation pics never seems to get any easier for me. I can literally SEE the change, but I know because I am not yet where I want to be is the reason I still feel kind of embarrassed or insecure about sharing the progress I’ve made. I still compare myself to others a lot and I know I shouldn’t be, however I do, and it def f*cks with my head. It’s something I’m working on - but it’s also something that helps push me because I think to myself, well if that person can do it I can do it too!
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I made this Insta with the intentions of being 100% honest, real, and raw about EVERYTHING.
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I made this Insta to hold me accountable, and to help track my progress.
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I also made it to share with all of you following, hopeful that if you’re feeling stuck like I was that I’ll be some sort of motivation to keep you moving forward.
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I’ve been working my butt off, and I am PROUD to see this change in my body.
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No, I am not close to where I want to be, but I am one step closer than I was 138 days ago before I started taking things serious with my health and fitness.
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This is me. This is my body. This is my progress. This is my pace. This is my transformation.
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I will probably never stop comparing myself because naturally that’s what we as humans do - HOWEVER, I hope that I can continue to let those comparisons push me and motivate me to do better, rather than discourage me.
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With that being said I’m about to go to a Yoga class, which is WAY out of my comfort zone, ask any of my besties how much I hate Yoga, but I feel like it is very necessary for my extremely sore body today ☺️
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Happy Friday friends 💙💙💙
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#transPHORMation#iam1stphorm#1stphorm#legionofboom#1stphormathletesearch#bethe1#wedothework#duespaid#teamcpt#fitness#fitchicks#igfit#motivation#inspiration#progress#gains#girlswithmuscle#fitgirlsdaily#fitspiration#fit#traindirty#fitgoals#eatcleantraindirty#healthiswealth#strongisbeautiful#mindovermatter

Happy #FridayCheckIn 😄😄 Friends... there is only 1 week left in this @1stphorm #transphormationchallenge
How is that possible? How has the time gone by so fast? How so have I stuck with this for so long?? The old Bronti would have been done 1 week in.... okay maybe I would have made it 2 weeks but not much longer.
So what is different this time?
I truly believe it is the knowledge that I have gained over the past month and a half.
Not only have I finally figured out what to eat and how much to eat, I have also discovered how to fill all of the missing gaps in my diet.
I am so thankful for 1st Phorm and the entire Phamily who have given me the tools and resources I need to be successful!
Remember that your #transphormation starts with you and it can start today! I would love to share more about my journey and what has worked/ what has not worked with anyone who wants to hear it! Please don’t ever hesitate to reach out through DM or email (b_belanger@rocketmail.com)

#Repost @clairepthomas
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365 days ago vs. today. 👇
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Would you believe me if I told you I weigh over 10 pounds heavier now than I did a year ago?
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Would you believe me if I told you I eat about 1000 more calories a day now than I did a year ago?
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Believe me when I say that those numbers on the scale staring up at you don’t matter.
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Believe me when I say that food is fuel and most of you are actually under eating! I was.
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I sure as hell wouldn’t have believed you if you told me a year ago that I’d gain 300,000 more of you amazing humans supporting me on this journey.
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I truly cannot thank you all enough for being here and believing in me.
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I hope you know how much I BELIEVE IN YOU and how badly I want you all to succeed.
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If you don’t know where to start or if you’re feeling stuck or confused, please don’t hesitate to reach out! Shoot me a DM or an email at hi@clairepthomas.com 😊❤️
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#cptfitguide#teamcpt#1stphorm#iam1stphorm#legionofboom#sixpackabs#throwbackthursday#transformation#fitnessmotivation#fitnesstransformation#progresspic#thenandnow#fitnessjourney

365 days ago vs. today. 👇
.
Would you believe me if I told you I weigh over 10 pounds heavier now than I did a year ago?
.
Would you believe me if I told you I eat about 1000 more calories a day now than I did a year ago?
.
Believe me when I say that those numbers on the scale staring up at you don’t matter.
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Believe me when I say that food is fuel and most of you are actually under eating! I was.
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I sure as hell wouldn’t have believed you if you told me a year ago that I’d gain 300,000 more of you amazing humans supporting me on this journey.
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I truly cannot thank you all enough for being here and believing in me.
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I hope you know how much I BELIEVE IN YOU and how badly I want you all to succeed.
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If you don’t know where to start or if you’re feeling stuck or confused, please don’t hesitate to reach out! Shoot me a DM or an email at hi@clairepthomas.com 😊❤️
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#cptfitguide#teamcpt#1stphorm#iam1stphorm#legionofboom#sixpackabs#throwbackthursday#transformation#fitnessmotivation#fitnesstransformation#progresspic#thenandnow#fitnessjourney

Tonight’s workout was focused on back, with some chest sprinkled in and calves for a finisher. I should mention that I tweaked my neck/shoulder this week and have been taking it easy on my upper body lifts and reducing weights/sets. Took last night off. I may have pushed too far tonight. Currently icing as a precaution 🤷🏻‍♀️
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•Barbell bent over rows 3x10, 70lbs
•Barbell bench press 3x10/5, 80lbs
•Assisted pull ups 3 sets to failure
•Pec deck fly 3x10, 35lbs
•Seated row 3x10, 50lbs with hold
•Lat pull downs 3x10, 60lbs (still working on balancing out so I can increase the weight)
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#transphormation#backday#teamcpt#transphormationchallenge

Herrrrrroooo bby quads how is you today? .
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Can you believe we have 10 days left in our 8 week #transphormationchallenge ?! It doesn’t feel like it at all. Time has flown by.
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In just 7 weeks I have acquired a tremendous amount of knowledge from incredible minds like @andyfrisella @mrfrisella @jeremy.d.mullins @teachbrian @kelly.pollman @jarrettwbond22 @clairepthomas and so many more from HQ that I am beyond grateful to have spoken with (hi @taylorfrazierfit @jeffery_alan @tom_lartonoix13). .
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I have learned the importance of discipline, what it takes to be an athlete, what it MEANS to be an athlete, how to train my body properly and how to nourish it, and finally how to love myself more. .
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But most importantly I have gained the most amazing relationships from this experience. I can say with absolute certainty that I have met lifelong friends during these 8 weeks.
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We have plane tickets to visit each other and we are planning many more visits after that.
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@1stphorm Thank you. I will never be able to repay your team enough to thank you for how you have helped me recover from an eating disorder and a dark depression, set me on a path to success in life, AND brought me these amazing friendships. Your company is one of a kind. I can’t wait to continue to support you, and watch others change their lives for the better like I did here. I AM 1st Phorm.
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#1stphorm#1stphormathletesearch#iam1stphorm#legionofboom#duespaid#bethe1#wedothework#strongoverskinny#bingeeatingrecovery#bulimiarecovery#fit#fitnessmotivation#fitness#gym#gymrat#gymmotivation#girlswholift#teamcpt

BOOOOOOTY
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Here are some simple glute/ leg exercises for your next lower body day. These are great for beginners but can also work up quite the sweat if you add more weight and reps!
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▪️squat with 2 pulses .
▪️reverse lunges. .
▪️straight leg deadlifts .
▪️RDLs .
***in the final two exercises make sure to hinge at the hips, you should NOT be feeling any back pain***

Pull up progression. Last month, I was doing them assisted with 88lbs (the machine counterbalances my weight, so basically, I was pulling up approx. half my body weight). The month before that, 110lbs assisted.
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First video shown here is assisted with 70lbs. Second video 64lbs. Goal: 1 pull up UNASSISTED 💪🏻 .
Every week I do as many as I can at the last weight successfully completed, then I drop the weight and do it again until I can no longer complete 1 rep. Almost there!! #teamcpt#transphormationchallenge#transphormation

How are these healthy? How do they taste like a Twix but only have 3 grams of sugar? How does this have 20g of protein? These have become my favorite mid morning snack especially when I’m craving something sweet. I could eat one of these literaly everyday for the rest of my life and not complain. My boyfriend even loves them and he has never been a fan of protein supplements! If you don’t have these in your life then you’re seriously missing out. I feel like I’m eating a giant twix bar 🤤⁣
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**** Sometimes I put mine in the fridge for 20 minutes, take it out and crush it up into tiny pieces with a knife then sprinkle it over a bowl of Halo Top ice cream!

TRACKING PROGRESS!
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When I first started lifting all I did was watch the scale and let me tell you, it’s SO mentally draining to see the scale remain the same. Finally, about 6 weeks ago I ditched the scale and focused on progress photos and measurements. MAN OH MAN I can finally see the progress. If you’re feelin’ down because the scale isn’t moving, start tracking your other progress in other areas.
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Some things to track OTHER than that stupid scale- How many times you completed a workout, how many times in the week you stuck to your meal plan, your measurements, your MENTAL HEALTH (just as important as your physical health. are you sleeping enough? are you happy? are you taking time for yourself to seaters and breathe everyday?), did you increase weight in the gym, did you sprint longer than you normally do?
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Not all of these things are easy to track because they aren’t all tangible. But that doesn’t mean they aren’t important!

Happy Holidays #fitfam !! My last final is tomorrow and after some celebrations I am going to finish the last week and a half of @1stphorm #fallsprintchallenge#transphormationchallenge off strong and try and get my cardio in and improve my nutrition as much as I can 😇 can’t wait to revel my Christmas present to myself - my post challenge body!! My fav part really wasn’t the workouts it was feeling like I belong in the #phamily so thanks to my team over at #teamcpt Ana the best coach of life @clairepthomas !! The people made this count for so much more than just any workout challenge- just because the 8 weeks is almost over doesn’t mean our sprint has to be! I plan to keep going, this is only the beginning !! #legionofboom#duespaid#christmas#christmastree

S t r e t c h i n g
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Stretching is something we most often forget when starting a fitness journey. We focus on pushing ourselves in the weight room and making good decisions in the kitchen but we often forget this simple task. I have naturally tight hamstrings so I’ve been focusing on making stretching part of my routine. Here are some benefits to keep in mind next time you think you’re too busy to spend 5 minutes gettin’ bendy. 🤸🏽‍♀️
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🔹 Increases your flexibility (duh) .
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🔹 Increases your range of motion (hips are PARTICULARY important here. Ever tried squatting with tight hips? It doesn’t work) . ·
🔹 Improves your performance in physical activities and reduces risk of injury. .
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🔹 Increases blood flow to muscles and may improve circulation and help reduce soreness. .
🔹 May improve your posture .
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🔹Helps to heal and prevent back pain (ESPECIALLY the hamstrings). .
🔹Great for stress relief because it can help loosen those tense muscles. .
🔹 Can calm your mind and give you a mental break. ·
🔹Helps decrease tension headaches
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If you have a particular area you are constantly sore/ tight and you’re unsure why give me a shout! It’s amazing how connected our bodies are and the root of your issue may be something completely unrelated to the location of pain. I’m always happy to help🤗
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This morning I got an email that said, “It seems obvious you were just born with your body... I don’t think you should just attribute your success to hard work and mug cakes. Some people are born with it and some people aren’t.”
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Yes, those are the exact words.
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*insert long pause.
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I truly do appreciate it when people voice their opinions to me. Even if they aren’t words I want to hear. I’m not bringing this to your attention to bash on the person who sent me this email, but to share a message that I think is very important.
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If you want to make results happen you can’t make excuses.
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I can assure you all that I was not born with a little baby six pack.
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Genetics are not to blame for the physique I have built. However, determination is in my DNA and grit flows through my veins.
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My mom was obese until she lost 80 pounds a few years ago (so proud 😭). My dad has life threatening health conditions due to the way he treats himself and his medical history.
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Yes, I’ve been fit for quite some time now as I was a competitive athlete nearly my entire life. But it wasn’t just handed to me or passed down like a family tradition. I have worked my ass off for YEARS to get to where I am today and I still know I have a ways to go. In fact, I have forever to go because I never want to stop improving! I’ll never be fully satisfied. That’s just who I am.
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I don’t want to discourage you. But I’d rather be completely honest than to mislead you into thinking that if you do this workout or eat that mug cake then you’ll be fit.
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It’s not that easy.
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It’s hard. Really hard.
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Success is not given. It’s earned.
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Results happen over time. Not overnight. If you stay consistent and patient with the process, you will get there. And it will be worth it.
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No two fitness journeys are alike. Don’t blame it on genetics. Blame it on hard work.
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Most importantly, blame it on heart. ❤️
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#cptfitguide#teamcpt#1stphorm#iam1stphorm#legionofboom#workharder#hardworkpaysoffs#noexcuses#fitnessmotivation#mondaymotivation#duespaid

MAN!! Talk about leg day 🏋️‍♀️
Try these lifts and this 21 minute HIIT and see how much you can sweat! 🚿🚿 20 sec/40 sec x 3
➡️Burpees to tuck jump
➡️Reverse lunges ➡️Pop squats
➡️Curtsey lunges ➡️In and out squat jumps on the bosu ball
➡️Walking lunges ➡️Sled push down and back ➡️Spiderman switchfoot lunges
➡️Side lunge to leg lift (l) ➡️Plank jacks
➡️Side lunge to left lift (r) ➡️Fast feet with burpee at end
➡️Bridges
#teamcpt#1stphorm#hiitworkout#mytransphormationstartstoday

Today I worked out with a vision for 2019 in my head. I thought about all the goals I'm setting for myself next year and how hard I'm going to have to work for them. But I'm not going to wait until the new year to start working towards them. There are 21 days left in 2018, so why wouldn't I start working for them now? ⁣⁣
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I’ve personally made a fitness bucket list with goals I would like to achieve or things I would like to do and I plan on crossing quite a few off in 2019. One of them I have been working towards for the past 2 weeks or so and should have it completed by the end of January or February.⁣⁣
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Don't wait until the new year to start working towards a goal or resolution you're setting for yourself. Take advantage of the 21 days left. What goals do you have set for 2019?! ⁣⁣
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S/O to my girl @madisheafit for filtering this pic 🥰⁣

Swipe & Save for that next leg day to target your Hammies & Glutes. I threw in some supersets too & let me tell ya you will feel it!
You know when you work your hammies really good to the point where you can’t sit for a couple days? Well this session definitely did that for me 😅. *videos sped up for editing purposes 🎬

happy happy Sunday!! I like to make my Sunday’s as productive as possible to set myself up for a successful week. Here are some of the things I try and get done on Sunday’s:
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• meal prep or make meal plan for the week
• grocery shopping • laundry • tidy up apartment • schedule training for the week • hydrate hydrate hydrate • friend/ bf time
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Starting my Sunday’s off on the right foot is how I get myself in the mindset of productivity! What do you guys try to accomplish before the week starts?

The aftermath of my massage from last night. #worthit#hurtssogood#noregrets .
Let’s talk massage benefits for a minute. I have been getting a massage every month for the last year or so. I think they have helped me tremendously in my weight loss journey. I did however miss my last two sessions due to scheduling conflicts and I truly believe missing them has played a role in my recent plateau. It could also be the holiday splurges and binges, but let’s pretend it’s the lack of massages, shall we?
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Massages can help with the following, some obvious, others surprising:
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•Relaxation (duh)
•Reduce muscle tension (again obvs) •Decrease muscle stiffness and fatigue (👍🏻)
•Increase range of motion (ya)
•Improves flexibility (mmm hmm)
•Reduces toxins (flush w/h2o)
•Enhances athletic performance (ooh!)
•Improves soft tissue function (go on...)
•Reduces symptoms of anxiety and depression (alright!)
•Helps with sleep (I can attest)
•Improves cardiovascular health (yaass)
•Helps w/circulation & breathing, which helps muscles heal faster (bonus)
•Lowers blood pressure (❤️)
•Boosts immunity (oh boy!)
•Reduces cortisol levels (stress hormone)
•Increases dopamine/serotonin levels (feel good hormones)
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Whether or not massages are contributing to my weight loss or if it’s just the placebo effect, I may never know. But it’s not gonna stop me from going. Five stars, 12/10 would recommend.
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#teamcpt#transphormation#transphormationchallenge#massage

It’s time for another #FridayCheckIn
Day 1 vs Last Week vs Day 52 (today)
Today I am feeling tired and unmotivated and looking at these pictures doesn’t help that. From day 1 to today I can see dramatic changes which I love but comparing last week to this week I see nothing. In fact over the past 3 weeks I really don’t see much change.
I am a instant gratification person and the problem with that is fat loss/muscle gain is not going to happen instantly. It takes time, it takes a lot of effort and hard work, and the closer you get to your goals the harder you are going to have to work.
Today I am working on trusting the process. I am working on being okay with the fact that I don’t see changes from last week and I am working on making a game plan to change my current routine in order to hit my goals.
I am so thankful for @1stphorm and all of the resources they offer including the help of their registered dietitian @jeremy.d.mullins With his help and guidance I am changing up my macros and adding in new supplements because I am very determined to make my goals a reality and he is just as determined and willing to help me make that happen!
Here is to taking this challenge One Day At A Time and not letting the minimal change weeks get the best of all of the hard work I have put in so far!
What do you do to keep yourself motivated when things get though?

It blows my MIND how much our minds play tricks on us. I took this picture and almost didn’t want to post it because I didn’t think it looked like I had any muscle. I think it’s because this is my first time bulking so I’m not as toned, but they have definitely grown. It took me putting this picture next to a picture from a few months ago to realize that. ⁣So on top of realizing my muscle growth, I also switched gym’s yesterday and I’m super excited because I think the atmosphere in my new gym will help keep me hyped and motivated. ⁣
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Last night I did a quick back + bi lift, but I am feeling it today 🤗 ⁣
- Pull Ups 4x5 (try to add weights if you do them unassisted) ⁣
- Wide Grip Lat Pull Downs 4x10 ⁣
- T-bar Row 3x12 ⁣
- Single Arm DB Rows 3x12 ⁣
- BB Bicep Curls 3x10 ⁣
- BB Shrugs 3x12